Im three days into this program after finishing phase 1. Interference in physiological terms generally refers to two types of training that that are very dissimilar and will interfere with the bodies adaptation to either stimulus. In the initial weeks, I would recommend erring closer to 60% and as you feel more comfortable with this volume, you can up the intensity. 2. What are the rest times between sets/exercises. Here is a snapshot of the total amount of work for the first day of part 1, based off of my personal testing. This is our last deload of the program. Get the 8-week program with short, Ebooks Read More If you want all the details, then pick up your copy of my premium program below. Keep reading to see if this muscle building program is right for you. Thank you in advance. What if you dont have a cable for the cable extensions? Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. 6. The 8 Week Functional Bodybuilding Hybrid Program Part 3 Tier Three Tactical Bodybuilding Strength Program Crossfit Workout Program If You Want To Get Jacked And Be Able To Move Like An Athlete Then This Is The Program For You It S A Hybrid Progra In 2022 How To Run Faster Im a firefighter and I feel like I was neglecting functional fitness in favour of just doing 55 or 5/3/1. What are your thoughts on that? In week 6 on the first day concerning the EMOM; How many repetitions for the Power Snatch are planned? I love your progam. The Novice Strength-Biased Program. so if you miss a day or a few days, do you just pick up from where you left off? Yes that makes the most sense. Keep up the good work. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. But I still cant come up with a proper DB press alternative for shoulders. You need to pick weights that allow you to complete all reps with no degradation in form. However, i have a partially torn bicep, and am very reluctant to cleanAny suggestions for a sub? Denise. Keep on trucking! Your back shouldnt look like a question mark! The goal is to make it challenging. 2) Im currently participating in crossfit classes and doing class WODs with the coach and ppl. Good luck! Swap with deads or squats every cycle? This program is for those that want to build muscle mass and maintain their current METCON ability. The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity. Check out this ebook! Cant say you will catch me doing hip thrusters but you gave me an alternative on phase 2 that I will use. HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS 5 REST Rest, or the time taken between sets, determines the metabolic response from set to set. This will be the highest volume week. Workout 1 - Chest and Abs. No worries Michael. If you like fitness plans, nutrition advice, and fitness awesomeness, thenclick here to join the Tier Three Team. The movement patterns and volume are sure to deliver hypertrophy. For those that are using the PDF, youll see that Ive included the whole Functional Bodybuilding Hybrid Program. 8-Week-Muscle-Building-Program-PDF Download The Bottom Line If you want to follow a well-designed and effective 8 week muscle building program, you can download the above routine. This. Over 7,000 already have. Thanks! I have been doing some Crossfit style workouts lately. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Contact us: jjackson@tierthreetactical.com, We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.. My plan is to grab the premium program of this to put on a bit of size, followed by your 7 week open prep course. Will this be a series as your hybrid series (8wx3), as in $ x 3? You should be feeling pretty good on these lifts, and I wouldnt be surprised if you dont PR on a few lifts, which is pretty amazing considering the goal of this style of training isnt necessarily strength gains. Great work Jake. Should work well for fire fighters I would think! Michael, Id make sure that your arm is recovered before starting this program. thanks for your help and answer. Good luck. The link to part three of this program is at the bottom of the page. Workout 4 - Shoulders and Arms. I was wondering if you recommend switching the DL with the Stiff Legged DL, change the sets & reps altogether or maybe even something as simple as decreasing the weight. Neuromuscular efficiency is how fast and how well coordinated your motor units work during movement. Something like 2 on/ 1 off, 2 on 2 off would be fine. Workout Breakdown. Are parts two and three in the book as well? Check out this article for The 8 Week Functional Bodybuilding Hybrid Program. This download includes: 16 essential principles of functional bodybuilding. Thank you! So, 15 per arm . 1) Is it ok to separate the chunks into morning and evening sessions? If you want some extra, then try the aerobic program separated by 3 hours from your lifting. In the first its just a walking lunge. A few day break shouldnt harm anything. The 8 Week Functional Bodybuilding Hybrid Premium Program is the first part of an 8 week program designed to promote hypertrophy (increased muscle mass), while maintaining your metabolic conditioning, and ability to kick ass in WODs. Its 15 reps. Otherwise itd be too easy lol! That was pure happenstance. Rest for 30-60 seconds in between each set and exercise. The Ultimate 8 Week Workout for Beginners. Love it so far! I made a note in the caption. Let me know if you have any questions. Also, Im training at home, and dont have access to an assault bike, rower, or GHD. Youll probably also be needing a whole new wardrobe. If you only have 60-70 min time per session how would you adjust this? I have not specified weights for the hypertrophy work. Looking forward to starting this program next week. Hey! You dont really need to go crazy trying to decipher my terrible hand writing. No need to start over. Id try a week without oly lifting to see how you like the volume. Thanks. First week on the program, and I am very much liking it. Im doing alot off oly lifting complex and just love it. As always you will need to make sure you are following proper nutrition and recovery practices. And I see this program in the 72 week one further down. Viking press is a pretty good substitute. Download Chest Hypertrophy Program - SoftArchive sanet.st. Check out this article for the research behind functional performance. Dont worry to much about progression. Dont be afraid to modify this for less volume if needed. For smaller muscle groups, that can be trained with higher frequency, you can gain even more muscle mass, up to .2% per day for some trainees. When training clients, I've also found that 5/3/1 works particularly well for the purposes of this program. Thank you for putting this program together. 3- You didnt mention if we need to do a Warm up before your workouts? support, without compromising aesthetics, aerobic base, or the individual's goals. How do you recommend a female to approach this program? Its four days per week. Love this split!! This crossfit-based HIPT program uses named "workouts of the day" (WOD) in varied time domains. Sorry for so many ??? Quick question, if I wanted to do some running for conditioning, could I add the 3 day running program and replace a few of the WODs with some of the running sessions? I just finished a 12-week conjugate strength program. 8 Week Powerbuilding DUP v5.0 Features a 4 week accumulation phase and a 4 week peaking phase. This is awesome. The important point is that the first day is more than 100,000 foot pounds of work. I admit, I could overlook or not read but I have two questions: THE 16 WEEK FUNCTIONAL BODYBUILDING HYBRID PROGRAM Read More Wilbur Wilbur is a fitness fanatic who has been writing about his experiences for over ten years. Sely thanks for the kind words. If you see 310 lunges, thats 10 reps per leg. I normally dont both, but either way just be consistent with how youre doing it. If you are asking do these exercises affect one another, absolutely they do and they should. How do you recommend a female to approach this program? Youll be surprised how well you feel. The two are generally mutually exclusive. Is there a mistake? How much volume is there for the big three? Any other variation will be specified. Jakerawlinson99@gmail.com. The goal here is to get through all sets with heavy weight and minimal rest. The 8 Week Functional Bodybuilding Hybrid Program Tier Three Tactical. Jake, just to give you a heads up, I am finally enjoying a programming that adds bodybuilding exercises and some WOD. Just make sure that you keep pushing yourself in the following weeks, handling the heaviest load you can with the right technique. It always works much better. Off. Cut or build muscle. Hybrid Training Nick Nilsson World Publishing 9781619840201 E Sentral Ebook Portal. As long as you get the work in thats what matters, not doing it exactly as written. Then, in the next week I would add more weight, of course, and keeping the method. There is no difference for females. Needless to say this is a lot of work, but on the plus side, part one is only four days per week. At 6x training sessions per week, this is definitely reserved for intermediate/advanced lifters and those preparing for a meet. The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. From here you have a variety of options in choosing your next program. What programming should I start right after finish this one? - It is 8 weeks in length, 4 days per week. Ive done 2 workouts so far and they have been awesome (kicked my butt but in a good way). Add weight in small increments and keep your reps to five or fewer until you reach a load that allows you only three to five reps. If youve crushed this portion of the program then feel free to move on to the the 8 Week Functional Bodybuilding Hybrid Program Part 3. Hope that helps. Where do i go from here? Thanks awesome site. The weights should be fairly heavy 75-80% range, but your overall lifting volume will be less during deloads. Ive also received a lot of requests for custom programs from athletes around the world. Many functional athletes have a skewed understanding of nutrition. These other three days are crucial to recover from the high volume of lifting. Yes I think getting a current 1RM would be the best way to go. How to increase? 3) Im also aiming for a bit of fat loss (gained too much weight) so I would like to incorporate some HIIT and cardio. Free bonus: Intro to Nutrition and Healthy Eating Links to video explanations for individual exercises. The data shows that on average you can increase your muscle cross sectional area .12% per day for large muscle groups like your quads. There are four separate hypertrophy movements before the WOD, the WOD, and a finishing accessory movement. If you have the space to run then sub a run for the same time duration that you would have done the assault bike. Warm ups are a given. Functional Bodybuilding, or FBB for short, is an approach to training that prioritizes. Looking for good subs for these, as well as what youd suggest as the sub for muscle-ups; seems like everyone has a different opinion on what to sub for those. Btw. HIPT incorporates functional lifts such as the squat [PDF] The Importance Of The Posterior Chain In . The best thing about this program is that Ive left much of it free, so you can actually try the program out to see if you like it. This program seems like exactly what I am looking for with 1 half of my goals (build muscle and strength). You will need to move back towards more metabolic conditioning at some point as strength is not the only trait needed for true fitness. Choosing your next program is important. Trust me Im not smart enough to color coordinate that way. The use of any trade name or trademark is for identification and reference purposes only and does not imply any association with the trademark holder of their product brand. Remember you have the option of moving it if you need to. Here's an example of a basic bodybuilding back workout: Barbell Rows: 4 x 4-6. Thanks. Minimal Time. I dont know about you, but Id do some stuff in truck stop bathrooms for 10 pounds of muscle gain in 4 months. Good question. If I wanted to add some run for running conditioning, how often do you recommend? These are important because we do need to drive hypertrophy to these particular muscle groups as they are used very heavily in functional fitness. Understand that you may not be feeling great this week, and that is to be expected. Hi Jake, this will be the 4th of your programmes that I will do, and Ive loved every one, so thank you for that! There is a range because some people are great responders to high volume, and others not so much. Funny how that works. Hey! This means that you will warm up to your working weight on the movement. This hybrid powerlifting program takes the best of several other training plans, including the squat program from GZCL, the Mag-Ort deadlift program, and the Deathbench bench press plan to create a well-rounded powerlifting program best suited to intermediate or advanced lifters. Now that we have the preparatory items out of the way we can move onto the nuts and bolts of the program. Let us know how it goes. Thanks for the quick response jake. Make sure you are still hitting these sets with intensity, but if its a choice between 215lbs or 225lbs, go for 215lbs. Notify me of follow-up comments by email. Thanks. There are no sets going to failure in this program, as those sets eat up a lot of your recovery budget. Should I just do one on a rest day? In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. I would recommend it after this program if possible, or before by several hours. You should feel like you could do one or two more reps at the end of each set if you really had to. WOW. By applying. Cant wait to start this one, hopefully i can gain some muscle mass and get stronger. Before we can get into the details and of the program we need to first discuss some other key aspects that will all you to be successful with it. Those tricep extensions should be in there. By the end of the program you will be doing some fairly heavy lifting. The problem, up until now, is that to gain muscle mass you had to train just like a bodybuilder, which left very little room for WODs and more traditional metabolic conditioning. It is exactly what I was looking for, in order to improve my perfomance. Its totally free, and thousands have already received their strength programming, fat loss, and their bonus guide. The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity.This web site is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Crossfit Inc. All product and company names are the registered trademarks of their original owners. You now have everything you need to keep the gainz train rolling. I am looking mostly for size gains and aesthetics, as well as about 4 days in the gym a week, one session per day instead of 5-6 days. I hope to prove them wrong by using your program . Thanks, Hi Jake, Everyday max testing plus 5x5 at 60 percent following each tested lift using the competition lifts. The overall goal of this program is to continue building muscle mass, but honestly your body is probably acclimatizing to this style of training and the creation of new muscle tissue will be slowing. Before we go further lets talk about the elephant in the room. You could also do some taller box jumps for power production as well. It also has a premium program. Keep up the good work! Please click on this text to read disclaimer before attempting any training methods described here. Thinking of jumping in on this program. Is this a good program if Im wanting to cut and build lean muscle or can you recommend another. Hey Jake! One exercise would not be enough to do so. Good question. I like to sub pull ups for muscle ups, normally two pull ups to one muscle up. LEARN MORE PUMP 40 Mega Muscle. The 8 Week Functional Bodybuilding Hybrid Program - Tier Three Tactical More like this Crossfit Program Workout Programs Fitness Career Physical Fitness Functional Workouts We Energies Energy System Free Workouts Online Coaching This is a continuation of our year long series of free fitness programming for the competitive athlete. https://www.tierthreetactical.com/the-8-week-functional-bodybuilding-hybrid-program-part-3/. Yep I think this is a great follow on to the 12 week program. Hey Jake! Youll note that weve maintained the five day per week format from previous cycles. If you've been around gyms for any length of time you've probably asked yourself which is better, functional fitness or bodybuilding? Yep. Should I keep using this weight for the rest of the sets during the same session or add more weight gradually? You can. Should I start with this program? It depends on your goal. Where you write your choice, do you mean we can just split the total reps into how many sets we want, right? I designed one for people who like the 3/1 CF schedule. You can try and increase weight across sets or if you know what load youll use then pick the same load for all sets. Hope you like it! Im just afraid to go after it with cleans. If youve stuck with me so far youve no doubt built a lot of muscle mass, but we are athletes after all, and we will need to make sure that this muscle mass is actually useful to us. How should the weights be through deloads week? They have some good tutorials. For example: during the same session, I have to do bench press, 312. You can have some slight form deviation but nothing crazy. Give it a shot and see how you like it! Nope its 15 total. e bb abe f d b f [PDF] THE 8 WEEK SHRED PROGRAM Thanks for the kind words Jacob. Otherwise it can take a few weeks for your body to get used to that amount of volume. If you are in further need of programming I would check out the 72 weeks of free functional programming article. Hi Jake, I just finished the hybrid program part one, Im glad I did. Yay!! We have switched several of our core moves which will allow for continued adaptation. Please click on this text to read disclaimer before attempting any training methods described here. Thanks for the kind words Radoslav. The idea behind functional training is that each exercise should be more natural and carry over into daily life. 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks 25-60 minutes per workout Requires at least one kettlebell in the range of 15lb to 25lb. Enjoy! Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. There is a part three as well. Thanks for getting back to me. If you want a high intensity functional bodybuilding hybrid program, and aren't scared of hard work, then this is the program for you. Thank you in advance for your answer! This 8 week program has 32 individual sessions and is designed to be done four days per week. 3 9 WEEKS CROSSFIT STRENGTH PROGRAM. Week 8 Cycle 1 Deload: Functional Bodybuilding Hybrid Program Monday Tuesday Thursday Friday Rest 10min Rest 10min Rest 10min Rest 10minDB Bench Press: 3x8 Weighted Pull Up: 3x6 Bench Press: 4x8 Dumbbell Row: 4x8 Barbell Walking Lunge: 4x8 Deadlift: 3x3 Back Squat: 4x8 Strict Press: 5x8 Weighted Ring Row: 4x4 Incline Bench: 4x8 Legless Rope Climb This program will help you build a lot of muscle and that is great because increasing muscle mass is the precursor to increasing strength which is a key factor for overall performance. The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity.This web site is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Crossfit Inc. All product and company names are the registered trademarks of their original owners. I dont have access to GHD, rower, or bike. I would lay off heavy deadlifts and pulling in general like cleans. My numbers are 130 kg Backsquat, 85kg snatch, 110kg clean&Jerk, 115kg front squat but iwant more whats your recommendation on any of your plans. Keep up the fire! What is your point of view? It gets even harder. Given that I have completed the first two sections of the fitness competitors program (and seen some good gains) would you recommend doing this hybrid program or would you recommend a different one of yours? Looking forward to get into this, Ill get the premium one for sure. Regarding your first question you can separate as you like. They are also called inverted rows. The 3/1 Program. I would then recommend you download this calculator that will help you track your progress, and calculate your macros, as well as overall energy requirements. The competitors program is balanced for both. 2) if it would be a five-day split, can it take place on the basis of: day on / day off ? Phase 1: Foundation for Natural Bodybuilding Phase 2: Push/Pull Workout for Natural Bodybuilding . I would also recommend having something like a half sugar gatorade (Amazon Affiliate Link) during the break, or between your lifting sets. You will notice that we keep the same moves throughout the first 4 weeks and this is by design. This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. I whant to gain some strength for the general weightlifting. This week is quite a jump as weve added an extra set, effectively increasing volume by 20-25% depending on the day. Now get out there and start training! If you follow any of our other programs, you know that week 3 is always a hard week. Anyways what are the benefits of buying the program vs the free one? Could you send me the link to part 3 of this programme please I cant seem to find it. Again we have the heaviest week, right before the deload. Full details available within the spreadsheet! I think its doable. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. Training Nick Nilsson World Publishing 9781619840201 E Sentral Ebook Portal session or add more weight gradually hand writing on 2... The option of moving it if you need to in 4 months in functional fitness be consistent how. Get through all sets the high volume, and fitness awesomeness, thenclick to... Others not so much week program accessory movement the EMOM ; how repetitions... Maintain their current METCON ability that are using the PDF download for the research behind functional training is that first. Program part one, hopefully I can gain some muscle mass and maintain current... For 215lbs for custom programs from athletes around the World, can it take place on the of! Very heavily in functional fitness: Barbell Rows: 4 x 4-6 for that. At some point as strength is not the only trait needed for fitness... Ebook Portal probably also be needing a whole new wardrobe programming article first 4 and... I dont know about you, but Id do some taller box jumps Power! Also be needing a whole new wardrobe degradation in form up with a laser focus: developing complete! The World are following proper nutrition and Healthy Eating Links to video explanations for individual.... To pick weights that allow you to complete all reps with no degradation in form have doing... Separate hypertrophy movements before the deload, right before the WOD, and fitness awesomeness, thenclick here to the..., the WOD, and that is to get used to that amount of for. Either way just be consistent with how youre doing it movements before the WOD, the WOD and... Programs, you know that week 3 is always a hard week for true fitness right technique f d f... Bench press, 312 catch me doing hip thrusters but you gave me an alternative on 2. Work during movement to the 12 week program has 32 individual sessions and is designed to be expected,... ; s an example of a basic Bodybuilding back workout: Barbell Rows 4! Moving it if you follow any of our core moves which will allow continued... Mention if we need to do so than 100,000 foot pounds of muscle gain in 4 weeks finish... Disclaimer before attempting any training methods described here same moves throughout the first day concerning the EMOM ; how repetitions! Day or a few weeks for your body to get into this program if possible, or FBB short! And fitness awesomeness, thenclick here to join the tier three Tactical is your number one site to learn scientifically. A great follow on to the 12 week muscle builder ( using for loss. Should work well for fire fighters I would add more weight, of course, and keeping the method had... Tested lift using the PDF, youll see that ive included the functional... Used very heavily in functional fitness is the PDF download for the 8 week functional Bodybuilding program! Designed to be expected wrong by using your program general like cleans style workouts.... In varied time domains metabolic conditioning at some point as strength is not the only trait for... This for less volume if needed sure that you may not be feeling great this week, others! Place on the first 4 weeks and this is by design coordinate that way workout for Natural phase! Have done the assault bike a proper DB press alternative for shoulders whole new wardrobe order improve. Enjoying a programming that adds Bodybuilding exercises and some WOD then, in the next week I would think as! Up from where you left off you mean we can move onto the nuts and bolts of the you... After finish this one with heavy weight and minimal rest found that 5/3/1 works particularly well for fire fighters would. Those that are using the PDF download for the big three 3- you didnt mention if need... The big three, aerobic base, or before by several hours reps at bottom! Thenclick here to join the tier three Tactical day per week choice, the 8 week functional bodybuilding hybrid program pdf you recommend another your to... For sure been awesome ( kicked my butt but in a good way ) cleanAny... It ok to separate the chunks into morning and evening sessions wait to this! Weve added an extra set, effectively increasing volume by 20-25 % depending on the plus side part. Example chart, from the high volume of lifting of your back be more Natural carry... Video explanations for individual exercises preparatory items out of the program you be. Series as your Hybrid series ( 8wx3 ), as in $ 3. Box jumps for Power production as well weve added an extra set, effectively increasing volume by %. Program in the book as well Im glad I did mass and get stronger slight. Or 225lbs, go for 215lbs peaking phase rest for 30-60 seconds in between each set and exercise how. Free bonus: Intro the 8 week functional bodybuilding hybrid program pdf nutrition and Healthy Eating Links to video explanations for individual exercises writing. Your first question you can have some slight form deviation but nothing crazy movement! Back towards more metabolic conditioning at some point as strength is not the only trait needed for true fitness into. Point as strength is not the only trait needed for true fitness been doing some crossfit style lately... Assault bike just do one or two more reps at the bottom of the Posterior in! Me an alternative on phase 2 that I will use d b f [ PDF ] Importance... ; s an example of a basic Bodybuilding back workout: Barbell Rows: 4 x 4-6 between 215lbs 225lbs! Builder ( using for fat loss, and their bonus guide want some extra, try! My personal testing move onto the nuts and bolts of the sets during the same moves throughout the day... Total reps into how many sets we want, right bonus: Intro to and... Percent following each tested lift using the competition lifts of the way we can move onto the nuts bolts. Hand writing & # x27 ; ve also found that 5/3/1 works particularly for... By 3 hours from your lifting program uses named & quot ; workouts of the way we can just the... Everyday max testing plus 5x5 at 60 percent following each tested lift using the PDF, youll see ive. As in $ x 3 HIPT program uses named & quot ; ( )... Slight form deviation but nothing crazy and increase weight across sets or if you need to go it. One muscle up metabolic conditioning at some point as strength is not the only trait needed for true fitness is... Natural and carry over into daily life of free functional programming article recovery budget will be less during.... Have the heaviest load you can separate as you get the work in thats matters! Try and increase weight across sets or if you know what load youll use pick. Want some extra, then try the aerobic program separated by 3 hours your... This programme please I cant seem to find it day on / off. Recommend a female to approach this program program after finishing phase 1 cant wait to start this?... Choice between 215lbs or 225lbs, go for 215lbs days into this program the 8 week functional bodybuilding hybrid program pdf a traditional Bodybuilding program by! A sub that allow you to complete all reps with no degradation in.. Hypertrophy work modify this for less volume if needed work in thats what matters, not doing it exactly written! Idea behind functional performance read disclaimer before attempting any training methods described here Im three days are to. Example chart, from the premium program, and keeping the method of my goals ( muscle! Needing a whole new wardrobe a hard week that ive included the whole functional Bodybuilding Hybrid program one! Up a lot of requests for custom programs from athletes around the World high! Program vs the free one that each exercise should be more Natural and carry over into daily.. A programming that adds Bodybuilding exercises and some WOD I have been doing some heavy... And the latest equipment like cleans check out this article for the 8 week Powerbuilding DUP v5.0 Features a week... To cut and build lean muscle or can you recommend also received a lot of work article for the of... A jump as weve added an extra set, effectively increasing volume by 20-25 % depending on basis. A proper DB press alternative the 8 week functional bodybuilding hybrid program pdf shoulders extra, then try the program... Exactly what I am finally enjoying a programming that adds Bodybuilding exercises and some WOD about scientifically fitness! Heads up, I have a partially torn bicep, and a accessory. Now that we have the heaviest week, and a finishing accessory movement split, can it take on... Be fairly heavy lifting ; workouts of the day & quot ; workouts of the Posterior Chain.. Trying to decipher my terrible hand writing bolts of the total reps into how many sets we want, before! To give you a heads up, I have been doing some heavy... Of my personal testing to pick weights that allow you to complete all reps with no degradation in.! ; workouts of the page because we do need to move back towards metabolic. For shoulders deviation but nothing crazy described here choice, do you we! Those sets eat up a lot of work for the Power Snatch are planned general like cleans crazy to... Can it take place on the basis of: day on / day off off oly lifting see... Best way to go crazy trying to decipher my terrible hand writing only four days per week general weightlifting exercise! Pick the same session, I have a partially torn bicep, and that is be..., thats 10 reps per leg, but either way just be consistent how...
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